Best 5 Advanced Full Body Workouts You Haven't Tried

Are you tired of the same old routine and ready to push your limits? If you're an advanced fitness enthusiast looking for unique and challenging workouts, you're in the right place. These five advanced full body workouts will not only break the monotony but also maximize your results in a short amount of time. Get ready to sweat!

Quick Stats

• Total Time: 30-40 minutes
• Equipment Needed: No equipment necessary, but a yoga mat is recommended.
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 minutes)

Before diving into these workouts, it’s crucial to warm up to prepare your body and prevent injuries.

1. High Knees: 1 minute

   • Drive your knees up towards your chest while jogging in place.
   • Form Cue: Keep your core tight and land softly on your feet.

2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

   • Extend arms to the sides and make small circles.
   • Form Cue: Keep your shoulders down and away from your ears.

3. Dynamic Lunges: 1 minute

   • Step forward into a lunge and twist your torso towards the front leg.
   • Form Cue: Keep your front knee directly over your ankle.

4. Jumping Jacks: 1 minute

   • Jump while spreading your legs and arms simultaneously.
   • Form Cue: Land softly to protect your joints.

5. Inchworms: 1 minute

   • Stand tall, bend at the waist, walk your hands out to a plank, and walk back.
   • Form Cue: Keep your legs straight, and engage your core.

Advanced Workout 1: Burpee Variations

• Burpees: 12 reps

  • Sets: 3 sets
  • Rest: 45 seconds between sets
  • Form Cue: Jump explosively at the top, landing softly.
  • Modification: Step back instead of jumping for an easier version.

• Tuck Jump Burpees: 10 reps

  • Sets: 3 sets
  • Rest: 45 seconds between sets
  • Form Cue: Bring your knees to your chest at the top.
  • Modification: Regular burpees for an easier version.

Advanced Workout 2: Plyometric Circuit

• Box Jumps: 10 reps

  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Land softly on the box, absorbing shock with your knees.
  • Modification: Jump onto a lower surface for an easier version.

• Plyometric Push-Ups: 8 reps

  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Push explosively off the ground, aiming to get your hands off the floor.
  • Modification: Regular push-ups for an easier version.

Advanced Workout 3: Core and Stability Challenge

• Single-Leg Deadlifts: 10 reps each leg

  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep your back straight and hinge at the hips.
  • Modification: Use both legs for support.

• Plank Jacks: 12 reps

  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Step out instead of jumping for an easier version.

Advanced Workout 4: Agility and Strength Combo

• Lateral Bounds: 12 reps each side

  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Land softly and control your movement.
  • Modification: Step side to side for an easier version.

• Spiderman Push-Ups: 8 reps

  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Bring your knee to your elbow as you lower yourself.
  • Modification: Regular push-ups for an easier version.

Advanced Workout 5: Endurance and Power

• Mountain Climbers: 30 seconds

  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Drive your knees towards your chest rapidly.
  • Modification: Slow down the pace for an easier version.

• Skater Jumps: 12 reps each side

  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep your chest up and land softly.
  • Modification: Step side to side for an easier version.

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover.

1. Forward Fold Stretch: 1 minute

   • Reach for your toes and relax your neck.
   • Form Cue: Keep your knees slightly bent if needed.

2. Child’s Pose: 1 minute

   • Sit back on your heels, stretch your arms forward.
   • Form Cue: Breathe deeply and relax your back.

3. Cat-Cow Stretch: 1 minute

   • Alternate between arching and rounding your back.
   • Form Cue: Move slowly and focus on your breath.

Complete in: 30-40 minutes

Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |---------------------------|---------------|------|----------|-------------------------------| | Burpees | 12 reps | 3 | 45 secs | Step back instead of jump | | Tuck Jump Burpees | 10 reps | 3 | 45 secs | Regular burpees | | Box Jumps | 10 reps | 3 | 45 secs | Jump onto a lower surface | | Plyometric Push-Ups | 8 reps | 3 | 45 secs | Regular push-ups | | Single-Leg Deadlifts | 10 reps/leg | 3 | 45 secs | Use both legs for support | | Plank Jacks | 12 reps | 3 | 45 secs | Step out instead of jumping | | Lateral Bounds | 12 reps/side | 3 | 45 secs | Step side to side | | Spiderman Push-Ups | 8 reps | 3 | 45 secs | Regular push-ups | | Mountain Climbers | 30 secs | 3 | 45 secs | Slow down the pace | | Skater Jumps | 12 reps/side | 3 | 45 secs | Step side to side |

These five advanced full body workouts are designed to challenge you and keep your routine fresh. Incorporate them into your weekly schedule, aiming for 3 times a week with rest days in between.

Conclusion

Ready to elevate your fitness game? These unique workouts will not only test your limits but also yield fantastic results. As you progress, consider increasing your reps or sets to continue challenging yourself.

For personalized coaching with real-time feedback, check out HipTrain’s 1-on-1 sessions with certified trainers. You’ll receive tailored workouts and expert guidance to help you reach your fitness goals.